In the Vedic society there is division of people into different groups according to their function in the society: Brahmana, Kshatriya, Vaishya, and Shudra. This division is based on the human body. In society, out of identification with the body, we think that there are jobs and services more important than others. Out of this conception the Brahmana, Kshatriya are considered higher in status. We do the same discrimination with the body: when we talk about spirituality we refer to the focal point in—between the eyebrows, the divine heart, etc. Contrary to this approach, Yoga treats the whole person as a body belonging to God; and what we do not understand is that in the human society any work, any service are equally important, and so is the case with the human body.

Imagine an engine of a complex airplane. If one small screw will dysfunction the functioning of the whole engine will be set off. If in a complex mathematical problem we remove or modify one digit, the result will be altered. Similarly, in the human body the legs are as important as any other area in the body. In this Asana we hold the feet out of love and awareness. We try to focus our thought and love at the legs, infiltrating them with energy and gratitude. We do all this out of the understanding that the legs are no less important than other limbs and that their function is just different. Our legs are a symbol, a symbol of walking, a reflection of our deep wish to make progress.

Technique:

Perform Uthita Hasta Dandasana (photo 123).

While Inhaling tilt the whole upper part of the body forward, as much as possible.

At the end of the inhalation hold the feet by the heels (or as close as possible to the heels). Another option is to hold the feet by the toes, between the pointing finger and the thumb, using the palm.

With every inhalation elongate the back, push the buttocks, and bring the top of the head as close as possible to the palms. With every inhalation bring the forehead a little closer to the feet (photos 124—125).

Length of stay:

Begin with 10 deep breathes and up to 7 minutes.

Emphasis and Awareness:

Pay attention to maintain the legs straightened and close to each other at all times.

A common mistake is to try round the back in an attempt to bring the forehead to the knees. Avoid rounding the back. Sense elongation throughout the lower back, the hamstrings and the calf muscles.

Pay attention not to push yourself in this posture beyond the point of pain and resistance of the body. At the moment pain appears at the back of the legs, along the back or in the knees area, stops all movement. Be aware of sensations in the body and focus your consciousness at the least comfortable areas. Breathe deeply and slowly and avoid any change. When the pain disappears deepen the posture slightly until resistance starts again, and repeat above process.

Relax the nape, the shoulders, the face muscles, the arms and especially the stomach area.

Be conscious of the stomach muscles and breathe deep abdominal breathing.

Try to elongate slightly forward with every inhalation, and downwards slightly with every exhalation.

Focus your awareness at the Manipura Chakra.

Great Yogis have said that in order to confirm that the asana is practiced correctly one can lay a large weight on the back of the practitioner. When the asana is performed correctly the practitioner will not feel the weight.

This classic posture serves an opportunity to part from the competitive approach so typical of many beginning yoga students.

Release:

Round the back and rise vertebra by vertebra until seated with a straightened back.

Return to Dandhasana (photo 122).

Advantages:

Pastzimotanasa strengthens and flexes the spine throughout its full length, as well as all the back muscles.

The asana improves the functioning of the kidneys, massages the area of the heart, accelerate the functioning of the digestive system, and strengthen the internal organs.

Pastzimotanasa has positive effect on the flexibility and strength of the pelvis. Ongoing practice of this asana will improve the functioning of the fertility and genitalia organs.

In addition to all this, this asana flexes and intensively elongates the hamstrings and calf muscles as well as accelerate the flow of blood to the legs.

In the Hatha Yoga Pradipika, one of the Holy Scriptures discussing Hatha Yoga, it is said (Chapter 1, Verse 29):

"Pastzimotanasa is the best of all postures. It causes Prana to flow in Sushumna, the fire of digestion grows, the stomach flattens, and the practitioner avoids diseases."